Protein Overnight Chia Oats Smoothie Bowl

I’ve clearly been slacking on posting recipes on here lately. This is for two reasons. 1 – I recently got Netflix so at night my computer is plugged into my TV and unavailable for typing up my delicious recipes. 2 – since I’ve started my new workout program/high protein diet, I’ve been starting from scratch with my recipes and it’s taken me a while to get them perfect! Plus I’ve been eating extremely boring lately. Lots of chicken, broccoli and avocado. Not that I’m complaining…I do love that meal and could eat it for lunch and dinner everyday :) top with some salsa and I’m a happy little blonde!

This overnight proats (protein oats) recipe is a definite keeper!! My go-to breakfast I eat every single morning without fail. The base of overnight oats stays the same, but I switch up the fruit, protein powder flavour, spices and toppings to keep it interesting. This is just the basic recipe! So get experimenting and let me know what creations you come up with :)
Makes 1 serving    Total Time: 10 minutes

Macros: 319 calories, 33g protein, 33g carbs, 6g fat

Ingredients for Overnight Oats

1. 3 tbsp rolled oats
2. 1/2 tbsp chia seeds
3. 2 tbsp almond milk
4. 2 tbsp water
5. 1 tsp cinnamon
6. 1 tbsp vanilla extract

Ingredients for Smoothie

1. 1/2 cup egg whites
2. 1/2 scoop chocolate protein powder
3. 1/8 cup almond milk
4. 1/2 frozen banana
5. 1/4 cup frozen blueberries
6. 1/2 cup spinach (optional)
7. 1 tsp vanilla extract
8. 1 tsp cinnamon
9. 1/2 tbsp ground flax seeds (optional)

Directions

1. To make the oats, combine all the overnight oats ingredients in a tupperwear and leave in the fridge overnight. If you want to speed up the process in the morning, also cook up the egg whites in a bowl in the microwave for 1:45. Place in the fridge overnight.
2. In the morning, combine the already cooked up egg whites and the rest of the smoothie ingredients (except the blueberries) in a blender. Pulse until combined.
3. In a cute little bowl, pour the smoothie over top of the overnight oats, and top with the frozen blueberries. YUM!

Chocolate Monkey Power Bars

Soooo I know I haven’t been cooking anything lately!! Now that I have some time, I made these AMAZING energy bars.  They taste EXACTLY like Lara Bars :) Deliciousness mixed with heaven!! <3 Great for a pre workout snack or even a sweet craving. Let me know what you think!

Makes 16 bars         Prep Time – 10 min       Baking Time – 20 min

Ingredients

• 1 cup dried pitted prunes (or dates)
• 1 ripe banana
• 1/4 cup coconut oil
• 1 tbsp honey
• 1 cup coconut flour
• 2 tbsp arrowroot powder
• 3 tbsp chia seeds
• 3 tbsp cocoa powder

Directions

1. Preheat oven to 325 degrees.
2. In a food processor, add in prunes, banana, coconut oil and honey.  Pulse until combined.
3. Next throw in the remaining ingredients (except the dark chocolate). Pulse until well combined.
4. Spread out batter evenly in a 9×9 pan covered in parchment paper.  I used a spatula and wooden spoon to make sure the batter was even :)
5. Pop in the oven and bake for 20 minutes. Remove and let cool.
6. Melt the chocolate chips in the microwave or over a double boiler. Pour over the bars and spread out evenly.  Let cool completely (more than 30 min) before cutting into bars.  ENJOY!

Original Recipe: http://www.beyondthepeel.net/2012/03/chocolate-banana-power-bars.html

Post-workout Chocolate Protein Smoothie

Wow it’s been a long time since I’ve posted any recipes!! One of my lovely clients, Aman, mentioned today that there’s been a lack of activity on the blog recently haha so I thought I would at least post something. Now that Amanada’s back and I’ll be working less I’m planning on trying out tons of new recipes ASAP.  I’ve actually been eating baked chicken, broccoli and avocado for every meal….boring!!! So I can’t wait to spice up my meals starting now :)

I thought I would share my protein shake I have after every single workout I do :) I recently discovered that I can’t have whey protein anymore…ahhhhh!! SUCKS! So I’m switched back to Vega and hemp protein and I’m golden!

Ingredients

1. 1/2 – 1 scoop Vega Recover Chocolate Protein Powder
2. 1/4 cup almond milk
3. 1/2 cup of ice
4. 1/4 cup water or coconut water
5. 1/2 frozen banana – and other frozen berries if you wish :)
6. 1/2 tsp ground flax seeds
7. 1/2 tsp honey (or stevia)
8. 1/2 tsp cinnamon
9. 1 tbsp almond butter (or any kind of nut butter) – also optional

Directions

1. Blend up all ingredients in a Nutribullet or blender and enjoy!

NOTE – I also add in my supplements – BCAAs, Glutamine and Creatine :)

Neapolitan Protein “Ice Cream”

WTF?! This is AMAZING. Why have I never made banana ice cream before?! It is my new go-to after dinner/bedtime snack :) It’s honestly really filling too…I had trouble finishing this bowl. But don’t worry…I persevered and got through the whole thing ;)

With summer right around the corner and the weather starting to warm right up, ice cream season is upon us. Just because you live a healthy lifestyle doesn’t mean you should miss out on yummy summer treats ;) Problem solved with this amazing ‘ice cream’ dessert.

Makes 1 serving      Total Time – 5 minutes

Ingredients

1. 1/2 frozen banana
2. 4-5 large frozen strawberries
3. 1/4 cup almond milk
4. 1 scoop chocolate whey protein powder (or casein)
5. 1 drop stevia
6. Optional Toppings – cocoa nibs, dark chocolate chips, nut butter, coconut flakes, fresh berries

Directions

1. In a blender, throw in your almond milk, frozen banana (cut into smaller pieces), strawberries, protein powder, and stevia.
2. Pulse on high until combined.  You may need to add some more almond milk slowly if it really won’t blend.  You also may need to open up the blender and give it a stir after every few pulses.
3. Once it’s allllll blended up, you can pour or scoop the ice cream into a bowl.  Add your desired toppings and voila!! Dairy-free, gluten-free, sugar-free, high-protein, guiltless dessert!

Vanilla Almond Green Breakfast Bowl

Mmmmm my absolute favourite breakfast any day of the week.  Actually…I would eat this for breakfast, lunch and dinner if I could.

This recipe is based on the Oh She Glows Milli Vanilli Green Monster that I made into a breakfast bowl.  I haven’t tried all of her variations of green monsters yet, but so far this is my favourite. The key to the yummy almondie-goodness is the almond extract! Don’t skip that out ;)

Makes 1 serving      Total Time – 5-10 minutes

Ingredients for Smoothie 

1. 1 cup spinach or kale
2. 1/4 cup almond milk
3. 1 tbsp vanilla protein powder
4. 1/2 tsp vanilla extract
5. 1/4 tsp almond extract
6. 1 tbsp almond butter
7. 1-2 drops stevia
8. 1 tsp ground flaxseeds
9. 2 tsp coconut butter (optional)

Ingredients for Breakfast Bowl

1. 1-2 tbsp chia seeds
2. 1 tbsp hemp hearts
3. 1-2 tsp cinnamon
4. 1/2 banana, sliced
5. any fresh berries or fruit you want
6. 1/4 cup quinoa granola (or any type of granola)
7. Optional toppings – coconut flakes, sliced almonds, cashews, etc

Directions

• Blend up all the smoothie ingredients.  Start with just a small amount of almond milk and add more as needed. It should be pretty thick!
• Pour into a bowl and top with your breakfast bowl ingredients. YUM!

Blueberry Chia Seed Oatmeal

What a treat for breakfast while I’m living the life on reading break :) I enjoyed a much deserved sleep in (I got up at 8am…lol), turned on Kelly and Michael, and drank my Yogi green tea while reading Women’s Health Mag. Mmmm heaven <3 Not having to rush off to class or hit the library early is such a lovely break.  Too bad it’s already Thursday…this week is going by too fast!

Makes one serving        Prep Time – 5 min

Ingredients

1. 1/2 cup oatmeal
2. 2 tsp honey
3. 1 tbsp cinnamon
4. 1 tbsp chia seeds
5. spoonful of hemp seeds and ground flax seeds (optional)
6. 1/2 cup frozen blueberries
7. 3 tbsp Saugeen Country plain yogurt
8. 1 tsp vanilla extract
9. 1 tbsp almond butter
10. Banana, blueberries, coconut flakes for toppings :)

Directions

1. Make the oatmeal and mix in cinnamon, 1 tsp honey, chia seeds, hemp seeds, ground flax.
2. In a blender, blend together the frozen blueberries, yogurt, vanilla extract, remaining honey, and almond butter.
3. Fill half a bowl with the oatmeal and pour the yogurt mixture in the other half.  Top with banana, blueberries, and some coconut flakes :)

Banana Almond Butter Protein Waffles

Wooooooo waffles!! I finally got a waffle iron for Christmas (thank you big bro), so waffles are my new thing.  My first attempt was banana almond butter waffles….mmmmmm yep, they were amazing. I was surprised how light and fluffy they were as well! Definitely a keeper.

Makes 2 or 3 waffles       Prep Time – 5 min       Cooking Time – 5 min

Ingredients

1. 1 scoop vanilla protein powder
2. 2 tbsp almond flour
3. 1 tsp baking powder
4. 1/2 tsp baking soda
5. 2 tsp cinnamon
6. 1 ripe banana, mashed
7. 3 egg whites
8. 1/2 tbsp almond butter
9. Optional – chia seeds, ground flax seeds, hemp seeds, blueberries, banana, yogurt, unsweetened coconut flakes

Directions

1. Pre-heat the waffle iron.  In a bowl, stir together the protein powder, almond flour, baking powder, baking soda, cinnamon, and any other seeds you’re using. I used chia seeds, ground flax seeds, hemp seeds, and greens powder.
2. Stir in the mashed banana, egg whites and almond butter.  You may need to add a little bit of almond milk if the batter isn’t thin enough.
3. Add the batter to the waffle iron and cook until it stops steaming or you can pull apart the iron without the waffles sticking.
4. Add your toppings and ENJOY! I used coconut yogurt, blueberries, sliced banana, and cinnamon.

Banana Chai Cookies

Omg school has been CRAZY busy!!! Wtf!! I’ve been missing baking and cooking new recipes so much. Thankfully, I had a little bit of extra time this morning so I thought I would give these interesting cookies a try. All I can say is amaaaaaaazing! Enjoy :)

Makes 16 cookies       Prep Time – 15 min         Bake Time – 20 min

Ingredients

1. 2 ripe bananas
2. 1 shot espresso
3. 3/4 cup rolled oats
4. 1/4 – 1/3 cup almond flour
5. 1/4 tsp each: ground cardamon, ground cloves and nutmeg
6. 1/2 tsp baking powder
7. 1 tsp cinnamon
8. 1/2 tsp vanilla extract
9. 1/4 cup dark chocolate chips (optional)

Directions

1. Preheat oven to 350 degrees.
2. In a medium size bowl, mash the banana in with the espresso until well combined.  Next, add in your spices, baking powder and vanilla extract and give it a good mix.
3. Then, you can gradually add in the oats and almond flour.  You may need to add a little more or less depending on the consistency you want it.  When that’s all mixed up, stir in chocolate chips.
4. Spoon onto a parchment paper lined baking sheet in 1 inch balls. Bake for around 20 minutes.
5. Let cool and EAT!!

Original Recipe from Burpees in the Kitchen

Banana Popsicles

These are SO easy and insanely delicious! Thank you sooooooo much Amanda for this recipe! The picture looks a bit disturbing but don’t knock it til you try it!  And more good news….these are Dr. Joshi Detox and 21DSD diet friendly!

GUEST POST

Ingredients

• banana
• sunflower seed butter (or any nut butter)
• sunflower seeds or chopped almonds (or any type of seed or crushed nut)

Directions

• Chop the banana in half.  Shove a popsicle stick up the middle.
• Cover evenly with the nut butter.  Roll in the sunflower seeds or chopped nuts.
• Put in the freezer for about an hour or until frozen. This step is optional…you can also eat these warm if you like.

DETOX DAY 19 – Beet, Carrot and Spinach Smoothie

WOW.  Words honestly cannot even describe how AMAZING this juice/smoothie is.  I’m totally head over heels in love <3

The great thing about this detox is that I’ve had to try soooo many new things.  Some good…some not so much :S But I’m out of my old routine and experimented with lots of new ingredients.  Plus I feel fantastic!  Can’t ask for more than that!

This recipe makes enough juice for a few smoothies – in case you want to save the extra juice and make another smoothie tomorrow :) It takes a little bit more time to make the juice and clean the juicer etc, so that’s why I make extra juice!

Ingredients for Juice

• 3 beets
• 3 ribs of celery
• 10 carrots
• 1 lemon
• 3 stems of kale

Ingredients for Smoothie

• 1/2 banana
• 1/4 cup vanilla rice milk
• handful of spinach
• 1 tsp honey
• 1 – 2 cinnamon
• vanilla hemp protein
• 1 tsp ground flax (optional)

Directions

1. Juice all of the juice ingredients.  Make sure you wash the veggies carefully before juicing them – otherwise all the dirt thats on outside will be in your juice.
2. Pour 1/3 – 1/2 of the beautiful pink juice into a blender.  Add more juice if you’re not using rice milk. Then add remaining smoothie ingredients.  Blend it up and enjoy!!